Pork vs Ham
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Pork, cured, bacon, cooked, microwaved is higher in more vitamins & minerals
Calories (kcal)
Pork 476
Ham 121
Protein (g)
Pork 39.0
Ham 19.6
Carbs (g)
Pork 0.480
Ham 2.36
Fat (g)
Pork 34.1
Ham 3.68
Fiber (g)
Pork 0
Ham —
Quick answers
Which has more protein?
Pork, cured, bacon, cooked, microwaved — 39.0g vs 19.6g per 100g.
Which has fewer calories?
Ham, sliced, restaurant — 121 vs 476 kcal per 100g.
Which is more nutrient-dense?
Pork, cured, bacon, cooked, microwaved scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Pork | Ham | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 476 kcal | 121 kcal | +293% |
| Macronutrients | |||
| Water | 20.4 g | 70.7 g | -71% |
| Protein | 39.0 g | 19.6 g | +99% |
| Total lipid (fat) | 34.1 g | 3.68 g | +827% |
| Carbohydrate, by difference | 0.480 g | 2.36 g | -80% |
| Fiber, total dietary | 0 g | — | |
| Sugars, Total | — | 2.20 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.6 g | 1.25 g | +832% |
| Fatty acids, total monounsaturated | 15.2 g | 1.60 g | +852% |
| Fatty acids, total trans | 0.119 g | 0.017 g | +600% |
| Cholesterol | 111 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.554 mg | — | |
| Riboflavin (Vitamin B2) | 0.257 mg | — | |
| Niacin (Vitamin B3) | 10.7 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.17 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.513 mg | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 107 mg | — | |
| Vitamin B-12 — Cobalamin | 1.00 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.480 mg | — | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 6.00 mg | +117% |
| Iron, Fe | 1.14 mg | 0.860 mg | +33% |
| Magnesium, Mg | 34.0 mg | 20.3 mg | +67% |
| Phosphorus, P | 389 mg | 246 mg | +58% |
| Potassium, K | 525 mg | 484 mg | +8% |
| Sodium, Na | 1783 mg | 1030 mg | +73% |
| Zinc, Zn | 3.51 mg | 1.76 mg | +99% |
| Copper, Cu | 0.117 mg | 0.041 mg | +185% |
| Manganese, Mn | 0.023 mg | 0.015 mg | +53% |
| Selenium, Se | 65.1 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 121 kcal | |
| Energy (Atwater Specific Factors) | — | 126 kcal | |
| Energy | 1992 kj | 507 kj | +293% |
| Nitrogen | — | 3.14 g | |
| Total fat (NLEA) | — | 3.54 g | |
| Ash | 6.01 g | 3.63 g | +66% |
| Total Sugars | 0 g | — | |
| Sucrose | — | 0.400 g | |
| Glucose | — | 1.80 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Betaine | 8.40 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.680 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.220 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.040 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0.001 g | -100% |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0 g | 0.004 g | -100% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0.003 g | -100% |
| SFA 14:0 (Myristic acid) | 0.430 g | 0.043 g | +900% |
| SFA 15:0 (Pentadecanoic acid) | 0.016 g | 0.002 g | +700% |
| SFA 16:0 (Palmitic acid) | 7.45 g | 0.733 g | +916% |
| SFA 17:0 (Margaric acid) | 0.090 g | 0.008 g | +1025% |
| SFA 18:0 (Stearic acid) | 3.58 g | 0.367 g | +875% |
| SFA 20:0 (Arachidic acid) | 0.068 g | 0.005 g | +1260% |
| SFA 21:0 | — | 0 g | |
| SFA 22:0 (Behenic acid) | 0.013 g | 0.002 g | +550% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0 g | |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.006 g | — | |
| MUFA 14:1 c | — | 0.001 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.765 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.760 g | 0.086 g | +784% |
| MUFA 17:1 (Heptadecenoic acid) | 0.094 g | 0.007 g | +1243% |
| MUFA 17:1 c | — | 0.007 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 14.1 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 14.0 g | 1.38 g | +914% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.292 g | — | |
| MUFA 20:1 c | — | 0.023 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.006 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.006 g | 0 g | |
| MUFA 22:1 n-9 | — | 0 g | |
| MUFA 22:1 n-11 | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 5.60 g | 0.675 g | +730% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.86 g | — | |
| PUFA 18:2 c | — | 0.479 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 4.79 g | 0.477 g | +904% |
| PUFA 18:2 CLAs | 0.041 g | 0.002 g | +1950% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.204 g | — | |
| PUFA 18:3 c | — | 0.018 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.199 g | 0.016 g | +1144% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.005 g | 0.002 g | +150% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | — | 0.017 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.212 g | 0.017 g | +1147% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.071 g | — | |
| PUFA 20:3 c | — | 0.011 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.031 g | 0.003 g | +933% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.040 g | 0.008 g | +400% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.168 g | 0.059 g | +185% |
| PUFA 20:4c | — | 0.059 g | |
| PUFA 20:5c | — | 0.001 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.005 g | 0.001 g | +400% |
| PUFA 22:2 (Docosadienoic acid) | — | 0 g | |
| PUFA 22:5 c | — | 0.006 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.048 g | 0.010 g | +380% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.024 g | 0.006 g | +300% |
| PUFA 22:6 c | — | 0.001 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.007 g | 0.001 g | +600% |
| Fatty acids, total trans-monoenoic | 0.089 g | 0.010 g | +790% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | 0.005 g | 0 g | |
| TFA 18:1 t | 0.083 g | 0.009 g | +822% |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | — | 0.001 g | |
| TFA 18:2 t not further defined | 0.031 g | 0.001 g | +3000% |
| Fatty acids, total trans-polyenoic | 0.031 g | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Tryptophan (EAA) | 0.464 g | — | |
| Threonine (EAA) | 1.72 g | — | |
| Isoleucine (EAA, BCAA) | 1.85 g | — | |
| Leucine (EAA, BCAA) | 3.21 g | — | |
| Lysine (EAA) | 3.47 g | — | |
| Methionine (EAA) | 1.07 g | — | |
| Cystine (conditionally essential) | 0.440 g | — | |
| Phenylalanine (EAA) | 1.62 g | — | |
| Tyrosine (conditionally essential) | 1.55 g | — | |
| Valine (EAA, BCAA) | 1.97 g | — | |
| Arginine (conditionally essential) | 2.51 g | — | |
| Histidine (EAA) | 1.59 g | — | |
| Alanine | 2.23 g | — | |
| Aspartic acid | 3.65 g | — | |
| Glutamic acid | 5.96 g | — | |
| Glycine (conditionally essential) | 1.76 g | — | |
| Proline (conditionally essential) | 1.58 g | — | |
| Serine | 1.63 g | — | |
| Hydroxyproline | 0.136 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 11.0 mg | — | |
| Choline from phosphatidylcholine | 89.0 mg | — | |
| Choline from phosphocholine | 2.50 mg | — | |
| Choline from sphingomyelin | 11.0 mg | — | |
| Free Choline | 12.0 mg | — | |
| Total Choline | 120 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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